Diet Plan for Children with a Healthy Weight
Which children eat and drink in their first years of life can affect their health for years. General eating habits are created in the early years of life, so it is important to encourage our children to eat good, healthy and nutritious food.
- If a child does not have a healthy weight, he or she will later have health problems.
- Research shows that children who have a healthy weight are more suitable, healthier, better able to learn and more confident.
Here are the basic nutrients for your children:
1. Grains: Grains are an important part of a healthy diet that provides nutrients and energy to the normal growth and development of a child. This includes a wide variety of whole grains and / or high-fiber types of bread, cereals, rice, pasta, pasta and oats. You must exclude grains as refined grain products (cereals) with high added sugar, fat (especially saturated fat) and / or salt / sodium such as cakes and pastries. Did you know that bread and cereals are a good source of fiber, carbohydrates and proteins and a wide range of vitamins and minerals?
2. Fruits and Vegetables: They are rich in coloured pigments, water, vitamins and minerals and are a good source of non-calorie fiber. The child must consume 5 servings of fruit and vegetables each day.
3. Fats and Oils: They are an essential part of your baby’s diet and help them develop as much as possible. In our body as a fuel, we help the body absorb fat-soluble vitamins A, D, E and K. We provide food. Oils from fish, nuts, oils and oils such as corn oil, soybean oil, olive oil and rapeseed oil.
4. Milk and Dairy Products: These are excellent products from vitamins A, D, B1, B2 and B12, as well as minerals, especially calcium. This is especially important for children and adolescents. A good balance can be achieved in childhood and adolescence if it is minimized, decreased from the bones and the daily demand for calcium.
5. Meat and Beans: Meat, poultry, fish, beans, peas, eggs, nuts and seeds provide many nutrients and are part of a healthy diet. These products are a rich carrier of proteins. Proteins are available for various functions in the body, so it is important to include them in the diet. Meat is also a good binder for vitamin B12 and iron. An iron-rich diet helps with iron deficiency anemia. It is a common disorder in children and may have less energy and a pale appearance. A vegetarian alternative to meat is soy, beans, eggs, milk, cheese, yogurt, mushrooms, nuts and seeds.